Motivation When The World Feels Heavy

Lately, I’ve been struggling with motivation in a way I can’t quite explain. The words for this blog almost didn’t come. I kept telling myself there were more important things happening—flooding, division, a heat wave, endless headlines—and that nobody needed to hear from me right now.

But deep down, I knew if I was feeling this way, there was a good chance you might be, too.

So I want to ask you honestly:

👉 Have you been feeling “off” lately?
👉 Tired no matter how much (or how little) you sleep?
👉 Uninterested in things that usually bring you joy?
👉 Wondering if you have the energy to care about the routines you used to count on?

If so, you’re not alone. And you’re not doing anything wrong.

Table of Contents

1. Recognizing the Signs of Overwhelm
2. Letting It Be Okay to Pause in Times of Low Motivation
3. Gentle Ways to Refill Your Tank for Motivation
4. Closing Encouragement

Recognizing the Signs of Overwhelm

Sometimes we don’t even realize how much weight we’re carrying. When motivation disappears as a result, the most helpful thing is to allow yourself to pause rather than force productivity. Here are a few clues you might be more depleted than you think:

• Your sleep is disrupted—either you can’t get enough rest or you’re sleeping too much.

• You feel tired no matter how much you sleep (or don’t sleep).

• Small tasks feel monumental. Even sitting down to write this blog felt overwhelming. My usual motivation was nowhere to be found. But in the end, knowing I wasn’t alone—and that you might need these words too—helped me take the first step.

• You can’t muster motivation or enthusiasm for anything. You find yourself saying, “What’s the point?”

If you’re nodding along, you might appreciate this excellent resource from the American Psychological Association on Managing Stress for Whole Health for further reading.

Recognizing these signs isn’t about judging yourself. It’s about meeting yourself with honesty and compassion.

Letting It Be Okay to Pause in Times of Low Motivation

When everything feels heavy, our instinct is often to push through, pretend we’re fine, and keep performing. But pausing isn’t weakness—it’s wisdom.

It’s okay to:

• Take a break from the news.

• Lower your expectations for productivity.

• Rest without feeling you have to “earn it.”

• Pause to tend to your capacity. Because when you don’t, you run the risk of burning out completely—emotionally, mentally, and physically. Just like a battery, you can’t give what you don’t have. When you ignore your limits too long, it can lead to chronic stress, health issues, and a deeper sense of disconnection. Refilling your reserves now is what allows you to show up later, stronger and steadier.

Gentle Ways to Refill Your Tank for Motivation

If you’re feeling unmotivated, you don’t need a big transformation. You just need a few small, nourishing steps.

Here are some you can try (I’ll be practicing them right along with you):

1. Connect with God. Pray honestly about how you’re feeling. Reflect on verses that remind you you’re not alone (Psalm 34:18: “The Lord is close to the brokenhearted and saves those who are crushed in spirit.”). Sometimes faith is the safest place to set down what feels too heavy.
2. Connect with safe people. Call someone who gets you. You don’t have to fix anything—just share honestly.
3. Move your body gently. Take a slow walk. Stretch. Dance in your kitchen.
4. Ground yourself in the present. Notice five things you see, hear, or feel right now. Remember: worrying about the past is futile—it’s gone. Worrying about the future is often a waste of energy, because what you’re fearing may never happen. I talked more about this in my blog post titled “Don’t Look Back.”
5. Create a small ritual. Light a candle, make tea, or sit in a favorite chair for a few quiet moments.
6. Journal your thoughts. Writing can be a powerful release. Even a few sentences about what’s on your heart can help clear mental clutter and offer clarity.
7. Limit input. Mute accounts that drain you. Give yourself permission to unplug.
8. Do one nourishing thing daily. I’m committing to playing the piano or pumping up the tires on my bicycle and going for a ride. What’s one thing you could do for yourself?

Closing Encouragement

Seasons of heaviness come in many forms. Sometimes they’re short—like a few difficult days or weeks. Other times they last longer, like a life transition you didn’t choose.

Wherever you are, please remember: You are not alone. You are not failing. You are simply in a season that calls for gentleness, not judgment.

Give yourself permission to pause, to rest, and to refill your tank. Motivation often returns naturally when you give yourself space to breathe. The world will still be here when you’re ready to engage again—and you’ll be stronger for having honored your needs along the way.

💬 I’d love to hear from you: What’s one small thing you can do this week to care for yourself when motivation is low? Share in the comments or send me an email at [email protected]. I read every note.